WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch (hip, hamstring, squat, front rack, and overhead)
Review and warm-up:
3 position cleans & Push press / Push jerk / Split jerk
WOD A
3 POSITION CLEAN
Every 2:30 min x 6 sets:
3 position clean: 1 high hang clean, 1 hang clean, 1 clean
- you may drop and re-set after the hang clean
- start at ~55-60% and build as needed to a heavy but consistent/quality set
WOD B
1 PUSH PRESS, 1 PUSH JERK, 1 SPLIT JERK
In 12-15 mins, build slowly to a heavy set of:
1 Push press, 1 Push jerk, 1 Split jerk
- aim for 5-6 working sets
- rest 60-90s as needed between heavy sets
ACCESSORY
2-3 sets: rest as needed
8-12 Seated Arnold dumbbell press
12-15 Seated banded low rows
15-20 Straight Leg lift + hip lift off bench
